Friday 8/19

Summer slam:

Keep the intensity low just sweat and move a little. You can row/bike and stretch if you prefer

1) Work up to a heavy hang clean going every minute jumping by 15/10 lbs

2) At 75% effort
2 rounds
run 400m
5 Power Snatch (135/85)
200m MB run
5 Clean and Jerks (165/110)
50 Dubs

Everyone else:

1) Work up to a max hang snatch for the day

2) Take 80% of above and every 1:15 for 10 sets
1 Hang Snatch + 2 OHS

3) Snatch Hi-pulls 3 x 2 >105%

4) 10 min ladder
5 DB Snatch (70/50)
10 Box Jumps (24/20)
10 DB Snatch
10 Box Jumps

snatch goes up by 5 box jumps remain the same